April + May 2022: Glute Boost
Workout Overviews
Workout A
Rockin’ Everywhere
STRENGTH
1. Deadlift variation
P1: 3-4 x 6-8
P2: 3-4 x 4-6
Rest 2-3 minutes
Suggested filler: RKC plank 20 secs
2A. High dumbbell step ups
P1: 3 x 6-8 RL
P2: 3 x 8-10 RL
2B. Incline single arm dumbbell bench press
P1: 3 x 6-8 RL
P2: 3 x 8-12 RL
Rest 60 seconds
3A. Kickstand DB hip thrust
3 x 12-15 RL
P2: 1.5 rep variation
3B. TRX inverted row
3 x 10-12
P2: 1:3 tempo
Rest 30-60 seconds
4. 2 point single arm triceps kickback
2-3 x 12-15 RL
P2: Increase reps
Rest 60 seconds
IF TIME GLUTE BOOST:
Perform 3 rounds, resting as needed.
- Side lying knee to knee x 10 RL
- Donkey kicks x 10 + top half pulses x10 RL
Workout B
Shake Your Tailfeather
STRENGTH
1. Barbell hip thrust
P1: 3-4 x 8-10
P2: 3-4 x 10-15
Rest 2-3 minutes
Suggested filler: Wall pec release x 5-6 breaths RL
2A. Pull-up variation of choice
3 x 8-10
P2: Increase reps
2B. Dumbbell curtsy lunge
3 x 6-8 RL
P2: 1.5 rep variation
Rest 60 seconds
3A. Arnold press
3 x 6-8
P2: Increase reps
3B. Wall hinge with single arm dumbbell row
3 x 8-10 RL
P2: Increase reps
Rest 60 seconds
4. Push-up variation of choice
2-3 x 8-10
P2: Increase reps
Rest 1 minute
IF TIME GLUTE + SHOULDER BOOST:
Perform in descending ladder format: 10, 8, 6, and if time allows work down to 4 and 2.
- Side lunge to single arm lateral raise
- Wall sit with alternating front raise
- Side plank from knees with rear delt pull
Workout C
Bootylicious
STRENGTH
1. Heels elevated landmine squat
3-4 x 6-10
P2: Add 2-3 second pause
Rest 2 minutes
Suggested filler: Side plank with foot on wall + reach x 5-6 breaths RL
2A. Foam roller supported rotating split squats
3 x 8-10
P2: Rotating reverse lunges
2B. Dumbbell bench press to bench fly
3 x 6-8 each
P2: Increase reps
Rest 30-60 seconds
3A. Wall iso hinge with alternating rear fly
3 x 6-8 RL
3B. Dumbbell pullover
3 x 10-12
Rest 60 seconds
4. Dumbbell external rotation
2-3 x 12-15
Rest 60 seconds
IF TIME GLUTE BOOST:
Perform 5-10 minutes AMRAP, resting as needed.
- Banded good mornings x 15-20
- Banded wide bridges x 15-20
- Side-lying hip abductions x 15-20 RL
Full Body Warm-Up Flow
Relax + Release
Side lying pelvic tilts x 5-10 RL
Side lying adductor pull backs x 3-5 RL
Open book x 5-10 RL
Quadruped rotations with thread the needle x 5-10 rotations + 5-10 second hold
Forward rock to downward dog x 5-10
Squat to stand stretch with squat prying x 5-10
Lateral lunge + squat flow with reaching x 5-10
Weekend Warrior
Spring Soiree
Cash In (1-2x):
- Hug knee to chest into lunge x 5 RL
- Inchworm to shoulder roll x 5
- Side lunge to lateral reach x 5
5 rounds (40 seconds work, 20 seconds rest):
- Squat jacks
- Walking plank to beast hover
- Skater hops
- Triceps dips
- Alternating reverse lunge to knee drive
Cash Out:
- Glute release exercise of choice (see below!)